running the dessert

Great 5k set a PR the track was a little soft for the first portion.  My splits were:

mile 1: 6:02

mile 2: 6:10

mile 3: 6:17

this tell me that I came out to strong and need to settle down a little to maintain a better pace.  however i'm not upset with only a 15 second gap between my splits.  All my speed work have paid off as my time dropped from a 19:20

tried some new speed techniques i read in a runnersworld book.  On my 2 fast miles I tried to raise my kick up higher and focused on landing midfoot rather than on my heel.  I found that it was much easier to maintain a 5:50-6:00 pace.  I will implement these changes on my next 5k when I start to feel tired.

went in the evening to the gym and hopped on the treadmill wanted to do some accelerators and sprints.  Stupid idea seeing as my five earlier in the day were pretty quick and tonight I'll be icing my knee because of it.  Why am I so retarded at times.

Slow 3 mile run still trying to figure out what's going on with my knee.  Ran about a 8 min pace or so first time in a long time I've ran without my garmin 405 in fact I think it's the first time in 4 months it was refreshing just to enjoy the run and not be concerned with pacing.  Had 2 partners with me both non-runners trying to get them into the sport.  I'm worried about my knee especially since I was getting in a great groove with speed training over the last 4 weeks.  I think 2 weeks off from speed work will help not sure if I should cut the hill run as well or not.  tomorrow I'll try 10 miles and see how it feels. 

PM:  ran 4 miles on the Treadmill still nursing my knee so I had to hold back quite a bit.  Ran a 8:00 mile, 7:30 mile 7:00 mile and a 6:40 mile felt alright.  Knee didn't bother me that much right afterwards but it was stiff after dinner. 

Ran with my Platoon today did a mile warm up and then did a release run around a 5k route.  It was a good time did a little speed play with it fartlek type run.  Felt good. 

Ran 5 miles on the treadmill tonight.  Splits were as follows

7:03

6:39

6:18

6:00

5:42

felt great total time 31:44 could have pulled in the last mile and change for a sub 40 10k but treadmill world doesn't count.

Slow run between 7:30 and 9:00 min miles ran my platoon in 3 ability groups, the "a" group ran a 24 min 3 mile, "b" 25:30 and "c" 27 minutes so not bad pretty pleased with how my knee felt.  Nice to run with other people for once.

Ran really hard 5 mile time was 30:24 hoping that mean I can run my 5k faster than my last.  Felt really good just with I could run negative splits on race day like I do when I train just when they say go it's to tempting to go as fast as possible.

Long run had intended to run 18 but got dehydrated along the way.  Ran at 5pm and I'm in Iraq so to late in the day to try this stuff drank water every mile but still got dehydrated, I walked for 1/2 mile and drank another bottle of water and finished strong with a 6:50 mile.  My goal pace was 8:00-8:30 and I held it pretty good none of my miles were over a 8:25 or under a 7:52. 

slow 8 mile run

Ran slow the first 2 miles 7:30 pace and then did some interval work for the last couple mile felt pretty good knee had minimal discomfort.  I'll run another 3.5 tonight

ran a warm up then 5 x 400m sprints 1:20-1:23 then a cool down.

ran 5 in the morning slow until the last mile.  Ran a tempo run in the afternoon 6 x 3min at 5k pace (5 miles in 33:20) felt good 5k pace was 5:50 min miles which is a goal pace not actual so good sign that it felt good.  Memorial day 5k next monday!!

My splits were terrible.  I was a little to cocky coming out of the gate thinking that if I wasn't in 1st place the first mile then I would loose.  Well a sprinter (that quickly faded) headed out at a 5:30 pace and I tailed him for the first mile at a 5:40 pace way out of range of my pace.  So my splits were 5:58, 6:17, and 6:29 horrible I know.  I ran a 19:04 time which I was pretty pleased with but not a new PR by any means.  But if you PR everytime then it would take some of the fun out of it.